Jickety Jacq Fitness
  • Home
  • About
    • Contact >
      • Social Media
    • Privacy Policy >
      • Terms of Use
      • Disclaimer
  • Join the Team
  • Yoga
  • Recipes + More
    • Nutrition
    • Health
  • Glow Wellness Studio

Glow Wellness | Jacqueline Connors

Fitness / Nutrition / Wellness / Health + Lifestyle Programs
Get Started

How to Indulge and Stay on Track

12/12/2016

0 Comments

 
Picture
You don't have to deprive yourself this holiday season, I certainly do not, but I don't let myself go overboard either. I explain how this is possible further down. In the meantime, you need less than 15 minutes to try this super fun plyo workout. You won't believe how quickly you'll be able to get back to what you were doing...
This plyo, or jump training, workout is 3 rounds of:
20 - 180 jump switches
10 double leg butt kicks
10 star jumps
20 sumo squat hold heel lifts
10 jump tucks

If you have difficulty with jumping or need to decrease the intensity of these exercises, I've included modifications below so we can all do this together. Never be ashamed to modify if you need to. We all need to start somewhere. If it's challenging you, you're working exactly as hard as you should be. Gauge your own experience with exercises, not anyone else's. Push yourself, but listen to your body. 

MODIFICATIONS: 
-If you can't stay low in the jump switches, keep your hips up higher; if you can't do the jump switches, quickly step through instead. 

-If butt kicks are too challenging, you can jump lower and take breaks between each rep; or if you can't do butt kicks, do single leg butt kicks jogging in place with one foot on the floor at a time.

-If you can't do star jumps, you can do regular jumping jacks instead. 

-If you can't stay low in the sumo squat you can come up to standing after 5 or 10 reps and take a short break. If the sumo squat is too much you could try doing the heel lifts in a regular hip-width squat.

-If you can't do jump tucks, do jump squats instead. And if you can't jump, do regular squats.
I completed this workout in just over 13 minutes. If you destroy my time please let me know. And let me know how you liked this workout and how you did.

The key to indulgence is moderation, but this is often misconstrued and twisted to mean different things to everyone. It doesn't mean eat every single treat that you see with reckless abandon as long as you're still exercising. Moderation is when you're still exercising and eating well throughout most of your day, so calorically you can afford to indulge in a few treats, like a couple cookies or pieces of candy, or a slice of pie or cake, but not all of the above. But if you do overdo it and have all of the above, drink plenty of water before, during, and after, and try not to do it again the next day. Doing this one time will not sabotage all your good work, and won't set you back any further if you've been struggling. It was one day, one time. Each day is a new beginning, and a new opportunity to do better and make an effort. Don't feel defeated and don't give up, temptations are everywhere this time of year, we all have to give in sometimes. Just don't restrict yourself so much that that is what causes you to overindulge.

Treat yourself daily in some small way so you don't feel deprived. Deprivation does no one any good ever, it actually loosens our willpower and resolve. It's important to treat yourself. You can also make your own healthier, less intensely sugary, salty, and fat-laden varieties of treats to further take care of yourself and feel better about indulging. This is my tried and true way of doing it, I have such a guilt complex; I have to have my treats, but they can't have cups and cups of sugar, too much oil, or white flour. I need to be in control of the ingredients so I know exactly what I'm eating, no surprises. I'm kind of a control freak, but I take my nutrition very seriously, and you should too!

You don't have to go crazy, I know we all want (and maybe even need) our treats this time of year, just watch your portions of said treats and you'll be in good shape. Chew slowly and really taste and enjoy them, don't gobble up 10 before your stomach can even realize what's happening. And please only eat them after eating a proper, satiating meal with protein and fat to fill you up first. Do not, I repeat, do not make a meal out of treats, that is sabotaging yourself, and will likely make you feel physically awful after; just bad all around, don't do it. The holidays do not have to be synonymous with overindulgence and weight gain, you can maintain your health and not have to compromise too many of the foods you love.
0 Comments



Leave a Reply.

    Become a Patron!
    Picture
    ​Jacq. 30. 
    Pigtails. 
    Personal Trainer, Yogi, and Wellness Coach.
    ​Lover of tiny animals and objects. BS in Nutrition and Dietetics. Plant-based. Read More...
    Splits Jickety Jacq

    Receive your Free Nutrition Facts Checklist!


    Picture

    Picture
    King Pigeon Jickety Jacq
    Picture
    Picture

    Sign Up for New Post Updates!:


    Join the Jickety Jacq Fit Club fb Group
    Drinking coffee Jickety Jacq
    Chat with me on facebook!
    Follow On Instagram
    Like on Facebook

    Categories

    All
    10 Minute
    12 Minute
    15 Minute
    20 Minute
    30 Minute
    40 Minute
    Bodyweight
    Full Body
    Healthy Through The Holidays
    Hiit
    Kettlebell
    Motivation
    Nutrition
    Personal
    Plyo
    Stretching
    Tabata
    Under 30 Minutes
    Upper Body

    Archives

    January 2018
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016

Jickety Jacq Fitness

About
FAQ

Support

Contact
Terms of Use
Privacy Policy
Disclaimer
© COPYRIGHT 2019 Jickety Jacq Fitness. ALL RIGHTS RESERVED.
  • Home
  • About
    • Contact >
      • Social Media
    • Privacy Policy >
      • Terms of Use
      • Disclaimer
  • Join the Team
  • Yoga
  • Recipes + More
    • Nutrition
    • Health
  • Glow Wellness Studio